FOODS TO AVOID

Caffeine and salt can increase calcium loss from the body and should not be taken in excessive amounts. Alcohol should also be taken in moderation as it detracts from bone health and is associated with falls and fractures.

No conclusive evidence shows that fizzy soft drinks (e.g. cola drinks) weaken bones, but here too, it's best not to overdo it - especially as such drinks tend to 'displace' milk in the diets of children and teenagers.

(Source : IOF International Osteoporosis Foundation)

CALCIUM RICH FOODS

Milk and dairy products are the most readily available dietary sources of calcium. Dairy foods have the additional advantage of being good sources of protein and other micronutrients important for bone health .

Other sources of calcium include:

• Green vegetables 
• Some fruits such as oranges, apricots and dried figs
• Canned fish with soft, edible bones (the calcium is in the bones) such as sardines, pilchards and salmon
• Nuts, especially Brazil nuts and almonds
• Calcium-set Tofu

Some calcium-fortified breads, cereals, fruit juices, soy beverages and several brands of commercial mineral water also contain significant amounts of calcium. These foods provide a suitable alternative for people who are lactose-intolerant or vegan.

Some leafy produce, like spinach and rhubarb, contain 'oxalates', which prevent the calcium present in these vegetables from being absorbed. However, they do not interfere with calcium absorption from other calcium-containing foods eaten at the same time. The same is true of 'phytates' in dried beans, cereal husks and seeds.

(Source : IOF International Osteoporosis Foundation)

CALCIUM INTAKE AND ITS IMPORTANCE

Calcium is important for preventing osteoporosis and bone disease, as it's a major building-block of our bone tissue - our skeleton houses 99 % of our body's calcium stores. 

The calcium in our bones also acts as a reservoir for maintaining calcium levels in the blood, which is essential for healthy nerves and muscles.

The amount of calcium we need to consume changes at different stages in our lives.

Calcium requirements are high in our teenage years with the rapid growth of the skeleton. 

With age, the body’s ability to absorb calcium declines, which is one of the reasons why seniors also require higher amounts.

Recommended daily calcium intakes

Recommended daily calcium allowances for populations vary between countries. The IOM 2010 (Institute of Medicine of the US National Academy of Sciences) recommendations are as follows:

Infancy to Adolescence	Calcium (mg/day)
0-6 months	*
6-12 months	*
1-3 years	700
4-8 years	1000
9-13 years	1300
14-18 years	1300

Women	Calcium (mg/day)
19 - 50 years	1000
Post-menopause (51+ years)	1200
During pregnancy/lactation 14-18 years old	1300
During pregnancy/lactation 19-50 years old	1000

Men	Calcium (mg/day)
19-70 years	1000
70+ years	1200

The calcium allowance figures for children and adolescents also take account of skeletal growth (net calcium gain), and those for postmenopausal women and the elderly take account of a lower intestinal calcium absorption efficiency.

* For infants, adequate intake is 200 mg/day for 0 to 6 months and 260 mg/day for 6 to 12 months of age. 

( Fonte/Source : IOF International Osteoporosis Foundation)